Gympal

    basics

    Savannah Carter
    Savannah Carter

    Body Heatmap

    Target Muscles

    Iso-Lateral High Row (Machine)

    110 reps1
    215 reps2
    320 reps3
    Upper BackLats

    Iso-Lateral Chest Press (Machine)

    110 reps1
    210 reps2
    310 reps3
    ChestFront DeltsTriceps

    Seated Triceps Press

    115 reps1
    210 reps2
    310 reps3
    Triceps

    Chest Fly (Machine)

    112 reps1
    212 reps2
    310 reps3
    Chest

    Shoulder Press (Machine Plates)

    15 reps1
    25 reps2
    Front DeltsSide DeltsTriceps

    Leg Extension (Machine)

    “extended release” on last rep

    110 reps1
    28 reps2
    35 reps3
    Quads

    Treadmill

    11600 km · 00:001
    QuadsHamstringsCalvesGlutes

    Wall Sit

    100:601
    Quads

    Rowing Machine

    103:001
    203:002
    Upper BackLatsQuadsBiceps

    Leg Press (Machine)

    112 reps1
    210 reps2
    310 reps3
    QuadsGlutesHamstrings

    Lat Pulldown (Machine)

    110 reps1
    215 reps2
    LatsUpper Back

    Decline Bench Press (Machine)

    15 reps1
    210 reps2
    ChestTriceps

    Hammer Curl (Dumbbell)

    110 reps1
    BicepsForearms

    Lateral Raise (Dumbbell)

    15 reps1
    Side Delts

    Dumbbell Standing Reverse Curl Rotate

    110 reps1
    ForearmsBiceps

    Boxing

    106:001
    Side DeltsTricepsAbsObliques